From a biological point of view, nutrition serves to sustain life. The supply of nutrients in solid and liquid form allows the body to grow and function. The main nutrients are protein, fat, and carbohydrates, which provide calories when processed.

Food also contains water, mineral salts, vitamins. The diet of healthy people should be balanced and should not exceed or fall below a certain daily calorie requirement of an average of 2000-2400 kilocalories (kcal). According to scientific opinion, the body forms the basis of every behavior.

Behavior is also decisively influenced by diet and changes in behavior may depend on it. Proper nutrition favors adapted or normal behavior. On the other hand, insufficient or excessive nutrition promotes inappropriate or abnormal behavior.

According to the psychoanalytic view, eating disorders arise from emotional conflicts that originate in the early interaction between the child and the caregiver. Food and eating not only serve to fill you up, but can also represent affection, comfort, power, and sexuality.

Eating food can become a constant substitute for frustration and stress. Eating uncontrollably or refusing food can signify anger, rejection, and protest. Denial of food is used as an attack or defense against a hostile environment. Moods, affection and stress strongly influence food intake.

A good breakfast allows performance in the morning

The first breakfast should be a main meal. The second breakfast should be rich in vitamins and minerals. Without a breakfast there will be stress! The body needs energy and releases stress hormones if you don’t eat breakfast. You should have breakfast no later than two hours after waking up.

Make sure your breakfast contains protein (cheese, ham, egg, yogurt, salmon), that it does not consist only of bread and add some vegetables. Caffeine, nicotine, and alcohol should be put aside: they release more insulin in the body causing it to store more sugar that is produced under stress.

Also, having a lot of insulin in your blood prevents fat loss. Most of the people don’t give much thought to breakfast. Many generally take around 20 to 30 minutes for a meal, but only 5 to 10 minutes for breakfast.

Due to time constraints, some people only eat a small amount of food for breakfast, but at least make sure they are healthy. There are many who only drink coffee for breakfast. Surprisingly, women in particular eat out of frustration, stress, or boredom.

Tips to have a good breakfast

Having obligatory breakfast can be tedious at first. But its positive effects will convince even the most stubborn. To get your circulation going in the morning, you should drink at least a glass of water (not too cold) or tea as the body loses fluid at night.

Quick breakfast for home:

  • A bag of unsalted nuts and raisins, you can also keep them in a bag and eat them while you are transporting.
  • You can also quickly cut up some fresh fruit with some nuts or oatmeal cookies with cottage cheese sauce, or peanut butter.

Breakfast for the office or school:

  • Vegetable sticks (for example, carrots, celery, radishes, cucumber …) with cottage cheese.
  • Fruits (1 full fist) with some nuts to increase concentration.
  • Yogurt with grains (sunflower seeds, sesame, flaxseed) and fruits.

Consultation with a nutritionist and a family doctor will be necessary to achieve, together, improve our quality of behaviors and thoughts in combination with healthy habits.

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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